Main – CrossFit Group WOD

1./ Wodify continues to make leaps and bounds in delivering improvements to the way you track workouts, keep track of goals, tracking how the coaches program, and many more features to come in 2015. I’m afraid to say, they are blowing Zen Planner away. So we’re migrating all of our administrative operations over to Wodify. If you have not already received an email from us requesting you to enter your payment info in your Wodify profile, expect one. Or beat us to the punch and do it right now šŸ™‚ By the way, we also accept pre-authorized payments from your bank account. We’ll do your next 20 burpees if you would consider switching to this method of payment. We just need a void cheque to set it up.

2./ Christmas Party December 20th at The Gillnetter $21. You can now use your Wodify App on your mobile device (Go to Point of Sale) and select Christmas Dinner 2014 or use this link:

3./ Vancouver Circus School December 6th (most likely at 4-6PM) Aerial Silks, Trampoline, Swinging Trapeze, Juggling Props, possibly a Chinese pole. Tix available soon.

Big Ol’ Warm Up (No Measure)

21 / 15 / 9 of:


Push up

Kb swing

For Quality not time

Push Press (20-20-20)

11282014 EMOM Thrusters/PullUps (AMRAP – Rounds)

EMOM for max rounds

1x Thruster (95#/65#)

5x Pull-ups

Add 1 rep to thruster each successive minute, continue until failure.

Score is the total number of complete rounds done on time.

Fitness = 15# – 45# and Ring rows

Performance = (45# – 75#)